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October 19, 2011

CrossFit WOD:


1 set of 5 reps of power cleans
1 set of 5 reps on hang power cleans
1 set of 5 reps on squat cleans all at 50% of body weight.

WOD:  Death by Squat Cleans with a twist (95/135)

Each athlete will start with 1 squat clean to perform in the first minute and will add one rep for each additional minute until unable to finish reps before minute expires.  The number of rounds that are completed will then be deducted from a total of 20/100m sprints. The more you squat, the less you sprint… Example: Kyle completes 10 full rounds of squat cleans, Kyle only has to run 10 sprints…Ben completes 15 rounds of squat cleans, Ben only has to run 5 sprints, Erin completes 20 rounds of squat cleans, Erin isn’t running any sprints.

SWOD:  I used 65 pounds, a little more than 50% BW due to my recent illness.  I really hope I can gain that 5 pounds back as muscle :-)

WOD:  I finished the 9th squat clean (at 95 pounds) of round 9 with about 2 seconds to spare > 11 sprints.  (I’m pretty sure I’m the only one in my class to make it to round 9 :-) )

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